5 Rounds
12 Wall Balls 14/20
9 Pull Up Burpees
3 Power Cleans 135/210
What to Eat Pre/Post Workout?
I have had some question regarding what you should eat Post Work out, here is an article from Rob Wolf: http://robbwolf.com/2009/07/
Here are a few things to avoid before a workout: Things to avoid prior to a workout. Avoid foods that will cause an irregular pattern in your blood sugar. For most of you that will be foods that are high glycemic (i.e. pineapple, banana, most grains, flavoured yogurt, food bars, sugary drinks, etc.). For others this may involve not eating too much fat (oils, nuts, seeds, avacoados, etc) or protein (animal foods, dairy, eggs, etc.) prior. Just take note of what makes you feel good. Another suggestion would be to avoid dairy foods prior to any heavy breathing workout as it may cause an excessive amount of mucous for many people - in the CrossFit world… that is not a good thing.~CFCalgary